Haddock with Mango-Radish Slaw

with Black Rice and Carrot-Ginger Mash

  • 45 min
600 calories and less
Gluten Free
Fish
High in fiber
High Protein
Low Sodium
Impress the family tonight with a vibrant and exotic dish! We're frying lightly seasoned sole and serving it on a bed of ancient black rice and mashed carrot purée, topped with fresh mango, radishes, Thai basil, and lime.

Allergens: Dairy product, Fish
Sole with Mango-Radish Slaw

Ingredients

3
Carrot(s)
3
Radish(es)
1
Mango(es)
2 tbsp
Olive Oil (not included)
8 g
Ginger
1
Lime(s)
1 tbsp
Butter (not included)
1 cup(s)
Water for Rice (not included)
5 g
Thai Basil
1
Green Onion(s)
1/2 cup(s)
Black Rice
2
Haddock Loin(s)
30 ml
Cooking Cream
Nutritional facts
Per serving
Amount / Serving
Calories
581 kcal
Total fat
15 g
Saturated Fat
3 g
Sodium
425 mg
Total Carbohydrate
86 g
Fiber
12 g
Sugar
36 g
Proteins
31 g

Instructions

Cook the rice
1

Cook the rice

Bring 1 cup salted water (double for 4 pers.) and rice to a boil over high heat. Once boiling, reduce the heat to low and simmer, covered, until rice is tender is water is absorbed, about 25-30 minutes

Cook the carrots
2

Prepare and cook the carrots

Peel and roughly chop the carrots. Cover carrots with water in a pot and bring to a boil. Reduce the heat and simmer for 25 minutes or until tender.

Prepare the ingredients
3

Meanwhile, prepare the ingredients

Peel and mince the ginger. Peel & thinly slice the mango and radishes into matchsticks. Slice the white part of the green onion into matchsticks. Slice the green part of the green onion into rounds. Zest and juice the lime. Slice the Thai basil.

Prepare the salad
4

Prepare the slaw

In a bowl, toss the mango, radishes, green onion matchsticks, Thai basil, lime zest, lime juice and 1 Tbsp of olive oil (double for 4 ppl.). Season to taste with salt and pepper.

Cook the fish
5

Cook the fish

Pat the haddock dry with a paper towel and season with salt and pepper. Heat 1 Tbsp of olive oil (double for 4 ppl.) in a pan over medium-high heat. Cook the haddock for 2-3 minutes per side.

Finish and serve
6

Serve

Drain the carrots and mash with the cooking cream, butter, ginger, salt and pepper to taste (note: use a blender if available).

Spread carrot purée on plates, top with black rice, haddock and slaw. Garnish with the green part of the green onion.